For 99% of women, besides the baby's needs, postpartum slimming is the most important thing in life, and everything else has to make way for it. This is called king. But postpartum recovery should not only "thin" the body shape, but also "thin" the various organs of the body.
According to foreign research reports, the best time for women to regain their body shape is within half a year after delivery, and it is more difficult to lose weight after delivery. The best recovery time of stretch marks is from half a year after delivery to 1 year. Two weeks after delivery, bone widening recovery and birth canal recovery can begin. Grasping the best time to lose weight after delivery is very important for restoring the prenatal figure, which will have a multiplier effect. Postpartum recovery is not only the recovery of the body, but also the recovery of all organs except the breast or the near-normal non-pregnancy state.
Time required for "thin" uterus: 6~8 weeks after delivery.
After delivery, the height of the uterine bottom will drop to the level of the navel or one finger below the navel. The height of the uterine bottom is slightly higher than that of the navel on the second day after delivery, and then it will drop by about one finger every day. About two weeks after delivery, the uterus descends into the pelvic cavity and cannot be touched from the abdomen. About 6 weeks after delivery, the uterus will return to the size before pregnancy. Uterine recovery includes two important aspects: contraction of uterine muscle fibers and endometrial regeneration.
Time required for "thin" vagina: 6 weeks or more after delivery.
Postpartum vaginal cavity is enlarged, vaginal wall is relaxed, and vaginal mucosal folds are reduced or even disappeared due to overstretching. Mucosal folds can reappear about 3 weeks after delivery, and the muscle tension of vaginal wall gradually recovers. There will be mild edema in the vulva after delivery, which will subside on its own in 2~3 days after delivery. If the vulva is slightly torn or cut sideways, it will heal in 3~5 days.
Time required for "thin" figure: 6 weeks or more after delivery.
Postpartum "thin" figure needs good living habits, mainly sleeping habits and eating habits, and also needs to be combined with some necessary exercise.
Principles of postpartum physical recovery
1. Breastfeeding is good for slimming.
Before giving birth to a baby, a new mother will accumulate a lot of calories in her body, and the massive secretion of milk can consume the calories stored in her body and help her lose weight after childbirth. If you don't breastfeed after childbirth, your body's heat can't be emitted, but it is easy to get fat.
2. Postpartum exercise should be simple
If the new mother gives birth normally and recovers well after delivery, then two to three days after delivery, she can start to do some simple movements, such as upper limb movements and lower limb movements.
3. Resume training 42 days after delivery. New mothers must pay attention to it. It is best to wait until 42 days after delivery. The doctor can confirm that there is no excessive damage to the pelvic floor and no early swelling and dehydration before starting to do some abdominal pressure, or wear slimming clothes and body shaping clothes.
Especially remind new mothers who gain too much weight, or whose children are too big during childbirth and have to be delivered by surgery, to pay more attention to the timing of postpartum training.
Whether slimming is smooth and effective is related to the quality of confinement and many aspects before and during pregnancy. Therefore, it is necessary to prepare for a rainy day and postpartum recovery from before pregnancy.
As we all know, age factors will have a certain impact on postpartum slimming. The older you get, the slower your body will recover, especially for women over 35 who are mothers. But the 35-year-old here refers to the physiological age excluding other factors. In addition to physiological age, everyone's body has its real physiological age according to their different exercise habits, diet structure and life rules, and this physiological age directly determines the degree and speed of postpartum slimming.
Postpartum recovery is related to weight
Pre-pregnancy weight and weight gain during pregnancy are directly related to the recovery degree of the new mother's postpartum body. Generally speaking, women with normal pre-pregnancy weight and weight gain within the standard range during pregnancy can return to pre-pregnancy status within 6-8 months after delivery. New mothers who are overweight during pregnancy are likely to take 1~2 years to lose excess fat. And pregnancy diseases caused by overweight, such as pregnancy hypertension and pregnancy diabetes. , is likely to be unable to recover, or even lifelong. To this end, the American College of Obstetrics and Gynecology has given the following criteria for weight gain during pregnancy:
Pre-pregnancy weight status: the standard of weight gain during pregnancy
Normal person: 12~ 16 kg
Below normal: 13 ~ 18kg
Overweight: 7~ 1 1 kg
Obesity: about 7 kg.
There are similar suggestions for expectant mothers to gain weight during pregnancy in China: before 28 weeks of pregnancy, expectant mothers gain weight by 0.4 kg per week, and after 28 weeks of pregnancy, they gain weight by 0.5 kg per week, which adds up to about 17kg during the whole pregnancy.
Postpartum recovery requires proper exercise.
Compared with people who have no exercise habits, women who exercise regularly or maintain a sports hobby for a long time will recover at least one month faster after delivery. Therefore, starting an exercise before pregnancy and running through the whole pregnancy can not only avoid being at a loss for more than 9 months of pregnancy, but also accelerate the recovery of various organs after childbirth.
go for a walk
Walking is the simplest and most effective way to exercise. You can do it anytime, anywhere. Its requirements are not high, except for a pair of comfortable shoes. Experts say that walking for an hour can help burn about 500 calories. It is best to walk for 5~ 10 minutes at first, and then gradually increase it to about 30 minutes. It is best not to add up to more than 5 minutes at a time, and constantly increase the length of walking at the frequency you are used to.
swim
Swimming is a whole-body exercise, which can not only shape, but also improve heart and lung function and exercise almost all muscles of the whole body. If you insist on regular intensive training, you will be refreshed in almost a few months. Postpartum gymnastics
Breathing exercise: lie on your back, put your arms behind your head, take a deep breath to sink the abdominal wall, and then exhale.
Leg lifting exercise: Lie on your back, with your arms straight, flat on your sides, and your left and right legs held high in turn, at right angles to your body.
Anal contraction exercise: lie on your back, separate your knees, then forcibly close them, and at the same time forcibly contract and relax the anus, exercise the pelvic floor muscles to prevent muscle relaxation.
postpartum yoga post natal
Postpartum yoga has an obvious effect on the recovery of the new mother's postpartum body. Postpartum yoga can strengthen and nourish reproductive organs, adjust and quickly restore the position of uterus and restore physical fitness through the combination of yoga posture, breathing and meditation. Through postural exercises aimed at waist, abdomen, buttocks, legs and arms, it will become firm, eliminate the fat accumulated during pregnancy, improve the bad posture during pregnancy, and restore the light posture.
Postpartum recovery requires good living habits
The living habits emphasized here mainly include diet and sleep.
Start dieting and lose weight 6 weeks after delivery.
Principle: Don't be harsh, and gradually reduce eating.
If you are not breast-feeding, you can start eating less than normal weight. But you can't go on a strict diet-women need to consume at least 1200 calories a day to stay healthy (breastfeeding mothers consume more calories a day than non-breastfeeding mothers).
Choose low-fat and high-fiber food at first, use healthy snacks to relieve hunger, such as fresh fruit, don't grab a biscuit with an empty stomach, and avoid opening the refrigerator to eat too much. Also, pay attention to the drinks you usually drink, because drinks such as juice may contain amazing calories. Enjoying a nutritious and varied diet can help you recover from childbirth more quickly and adapt to the requirements of new mothers. For the average woman, this means eating 1900~2 100 calories every day.
Many breastfeeding mothers lose weight because milk production consumes energy, while non-breastfeeding mothers need to consume more to achieve the same effect.
A good sleep is half the battle to lose weight.
After delivery, women's health, especially the level of estrogen and progesterone during pregnancy, is high, especially the need for good sleep habits to help them recover slowly.
Good postpartum recovery not only means that the body can be as slim as in the past, but also means that all organs of the body can be well recovered as scheduled. Therefore, a good sleep is also an important link for the new mother to recover as soon as possible.
Matters needing attention
Avoid bending over, standing for a long time, squatting for a long time or doing heavy work after delivery to prevent uterine bleeding and uterine prolapse.
Premature strenuous exercise is strictly prohibited after delivery, so as not to affect the recovery of organs that have not yet recovered, and it will also affect the healing of cesarean section incision or side incision.
Avoid wearing high heels too early after delivery. Wearing high heels too early will move the center of gravity forward, which can affect the waist through reflection and cause waist pain.
Avoid sexual life during the puerperium, because it takes about 8 weeks for the reproductive organs to recover basically. In order to avoid postpartum infection and bleeding, it is not advisable to have sex prematurely.